The Seven
The Seven is a Hero WOD created to honor the memory of seven CIA officers who were killed in a suicide bombing in Khost, Afghanistan, on December 30, 2009. This workout is infamous in the CrossFit community for its brutal mix of heavy lifting, gymnastics, and conditioning, testing both strength and mental grit.
Equipment required
Wall
Barbell
High Bar
Kettlebell
Structure
7 Round(s)
7×Handstand Push-Up
7×Thruster
♂︎ 61 kg ♀︎ 43 kg
7×Knee to Elbow
7×Deadlift
♂︎ 111 kg ♀︎ 75 kg
7×Burpee
7×US Kettlebell Swing
♂︎ 32 kg ♀︎ 24 kg
7×Pull-up
Rx Format
7 Round(s)
7×Handstand Push-Up
7×Thruster
♂︎ 61 kg ♀︎ 43 kg
7×Knee to Elbow
7×Deadlift
♂︎ 111 kg ♀︎ 75 kg
7×Burpee
7×US Kettlebell Swing
♂︎ 32 kg ♀︎ 24 kg
7×Pull-up
Intermediate Format
5 Round(s)
7×Push-up
7×Thruster
♂︎ 43 kg ♀︎ 29.5 kg
7×Knee to Elbow
7×Deadlift
♂︎ 70.5 kg ♀︎ 47.5 kg
7×Burpee
7×US Kettlebell Swing
♂︎ 24 kg ♀︎ 16 kg
7×Pull-up
Scaled Format
5 Round(s)
7×Box Push-Up
7×Thruster
♂︎ 20.5 kg ♀︎ 16 kg
7×Hanging Knee Raise
7×Deadlift
♂︎ 43 kg ♀︎ 29.5 kg
7×Burpee
7×US Kettlebell Swing
♂︎ 16 kg ♀︎ 12 kg
7×Ring Row
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